4 rounds for time:

15 cal row
6 d-ball cleans
15 wall balls

VX7A

3 x 30 sek rengassoutupito

4 ringi:
200 m sandbag carry 20 kg
15 hand-release push ups
15 box jumps

• Selän suoristus ghd penkissä 10x3
• Ringrow 3x10
• tanko rintaan selkä suorassa ghd penkissä 3x10

80 min
Aerobic work for 80 min:
10 min row
10 min bike
10 min run
HR 129/150

For time:
400m run
30 pull-ups
20 cal row
30 wall ball shots
400m run
30 T2B’s
20 cal row
30 box jump overs 24”
400m run
30 dumbell snatches, alt. 45 lbs

Pegboard practice

EILINEN / LEPO / 60 min PK-LENKKI

3 x 4 min EMOM

1. 3 Strict HSPU / negatives
   6 strict toes to bar / leg raises

2. 4 deficit Kipping HSPU
   7 Kipping toes to bar

3.
5 Kipping HSPU
8 Kipping diagonal toes to bar ( 4+4 )

Jos jää aikaa, vatsat !

5 rounds
30-45 sec on/15 sec off

Db snatch
Box jump
Ab mat
Row
Rest